For TimeMetconBenchmark09:00
Diane
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
09:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Coaching Tips
Strategy
- 1Start with a manageable pace to avoid burning out too early, as the 21-15-9 structure can get tough quickly.
- 2Aim to break the deadlifts into sets of 10 or fewer reps to maintain form throughout the workout.
- 3Use micro-rests, especially during handstand push-ups, to ensure you can maintain form and avoid fatigue.
- 4Consider using a kip in handstand push-ups if you're proficient, as it can conserve energy for the heavier lifts.
- 5Plan your transitions between movements to be as efficient as possible, minimizing downtime.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 400 meters Rowing(Light to moderate intensity.)
Mobility Prep:
- 10 Shoulder Dislocates
- 10 each leg Hamstring Stretch(Focus on keeping the back straight.)
- 10 seconds each wrist Wrist Flexor Stretch
Activation Circuit:
3 rounds- 5 Deadlifts (light weight)(Focus on technique, using ~50% of WOD weight.)
- 5 Pike Push-Ups(Keep your legs straight for shoulder activation.)
Scaling Options
Intermediate
Reduce deadlift weight by ~20% and utilize variations on handstand push-ups.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
handstand push up
Pike Push-Ups
Scaled
Reduce deadlift weight by ~40% and utilize variations on handstand push-ups.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Push-Ups